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The Happy Hormone Journal

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Stress is a very common component of our everyday life. Staying happy amidst our busy schedules has become almost impossible. Everybody wants to be happy and we often find ourselves pursuing this emotion in various ways. Did you know that these emotions are the result of chemical reactions in the brain? The human body has 4 natural built-in mood-enhancing chemicals, which help combat stress and relieve pain keeping you happy and positive.

What are happy hormones? Why do they make us happy? How do we get more of these in our system?

The four happy hormones are Dopamine, Oxytocin, Serotonin and Endorphin (DOSE).

DOPAMINE: This is one of the chemical signals that pass information from one neuron to the next. Dopamine is released during pleasurable moments or situations and helps to regulate how pleasure is perceived and experienced. Dopamine is also responsible for our motivation, concentration, pleasure, bliss and euphoria.

How can you boost your Dopamine level:-

  1. Limit your sugar intake: Although sugar is linked with raising dopamine levels, the “high” achieved is only temporary and is linked to a wide array or illnesses.
  2. Limit caffeine intake: Yes, caffeine can also raise dopamine levels but studies show that increased caffeine intake can actually cause an increase in tolerance and can lead to lowered or even diminished dopamine release in the long run.
  3. Connect with others: Human contact such as hugs from your kids, kisses from your spouse, or even simply shaking hands with a friend or colleague is enough to boost dopamine levels.
  4. Meditate: Meditation and mindfulness helps the body relax through deep breathing and calming of the nervous system. This in turn helps with the release of dopamine.
  5. Listen to music: Listening to the music you enjoy helps trigger our pleasure centre thereby releasing dopamine.

OXYTOCIN:

This hormone and neurotransmitter is best known for its role in breastfeeding and childbirth. It’s produced in the hypothalamus and females have been shown to have higher levels than males. Oxytocin has been linked to higher self- esteem, trust, optimism and can help lower stress and blood pressure.

How to boost Oxytocin:-

  1. Cry: Suppressing ones emotions can lead to lower oxytocin levels which can cause stress as well as various physical issues within the body. We often hear that a good cry can help us heal both emotionally and physically. It’s true!
  2. Give: This can be in the form of volunteering or simply making a generous donation. The act of giving and/or bonding with others can help increase oxytocin levels and make us feel good overall.
  3. Physical Touch: Oxytocin helps to trigger the reward system in our brain when we are in healthy and loving relationships. It is also released during orgasms in both men and women.
  4. Encouragement: Whether we are getting it, or giving it, words of encouragement go a long way in the release of oxytocin. Compliment and encourage one another at every chance you get!

SEROTONIN:

Do you feel imbalanced? Do you have depression, anxiety, hot flashes, night sweats, bipolar disorder, migraines, insomnia, PMS, or chronic pain? The cause of all these symptoms is a neurotransmitter imbalance.

Like dopamine, serotonin is also a neurotransmitter. While dopamine is responsible for our excitement and motivation, serotonin is responsible for calming us, suppressing pain, and regulating our mood and sleep cycles. This hormone is found mainly in the gastrointestinal tract, platelets,                    and the nervous system. Serotonin also controls appetite and reduces your sensitivity to pain.

How to boost Serotonin:-

  1. 1. Aroma massage: Regular body massages can help lower the stress hormone cortisol, and help increase both dopamine and serotonin levels in the brain/body.
  2. Positive affirmations: Regularly reciting positive affirmations can help almost re-wire your thinking. Numerous studies show the effects of positive thinking can help with serotonin synthesis while lowering cortisol levels.
  3. Good vitamin B Intake: Vitamin B6 and B12 are directly linked to lowered levels of depression and when taken regularly, can help boost overall feelings of well-being. The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (excluding citrus). Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.
  4. Gardening: This one may seem strange but studies show that microbes contained in the soil can lead to a rise in serotonin simply through inhalation.

ENDORPHINS:

These are chemical compounds which are produced in the human body and interact with receptors in the brain. They help to reduce pain, increase focus, and improve your overall mood. It also helps boost energy, confidence, and makes all of the daily stressors of life much easier to cope with. Today, we produce endorphins when exercising our anaerobic zones. Anaerobic exercise helps us to cope with chronic pains by activating our body’s natural painkillers. Hence exercise is one of the many ways of boosting Endorphins.

How to boost Endorphin:-

  1. Laughter: Not only does laughter boost serotonin levels but also helps to increase pain tolerance levels.
  2. Healthy eating habits: Increase your consumption of protein, healthy fats, and plant based food while limiting alcohol and caffeine. If you supply the necessary amino acids the body will restore balance and you will have improved health and moods.
  3. 3. Sunshine exposure: Regularly spending time outdoors in the sun can regulate the release of endorphins. The best time is to expose the body to the Sun is from 10am to 1pm.
  4. Aromatherapy: Soothing scents such as those found in essential oils can help with the release of endorphins in the body.

So keep smiling, stay positive and keep these hormones levels at the peak!

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How to include proteins to your Breakfast?

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All of us are well aware that breakfast is the first important meal of the day. The second most important thing is to have frequent meals to keep our metabolism high. Our body goes into the rest mode for almost 8 to 10 hours after dinner when we are sleeping through the night. Hence, it becomes essential to eat a good, balanced meal which has the right proportion of carbohydrates, protein, fats, vitamins, minerals, fibres, anti- oxidants etc.in the morning. More often than not it is a difficult task to incorporate all these nutrients in the morning breakfast due to our rush to get to work.But, one can always try to incorporate as many nutrients as we can out of the above if not all.

It is advised to include proteins in every meal. The inclusion of proteins to your breakfast becomes a challenging task especially if you are a vegetarian. Lacto- Ovo vegetarian breakfast can easily get proteins through the milk and eggs. The tough task is for vegetarians and vegans (those who limit dairy products).

Common Indian breakfast items are Poha (cooked Puffed Rice with some veggies), flat breadsUpma, Idli and Dosa (steamed Rice pancakes), flatbreads(Chaapti), Rice, Porridgeetc. Today, I am going to tell you how we add proteins in our 1st meal of the day – breakfast.

Whenever we have options like steamed rice pancakes (Idlisambhar) or bread omelette we’re obviously getting proteins from the dish.  When we have options like Cooked Puff Rice, Upma, rice, cooked Wheat Flat breads (Chappati)  etc. without any side dish we need to add some proteins to it.

Here are few items which you can add:

  1. Peanuts/ Groundnuts: A humble source of proteins and MUFA (mono unsaturated fatty acids) will add to proteins in breakfast. We can use in different forms as peanut butter, chutney etc. spread it on your bread or chapatti. Excellent to be added in pre workout meal.
  • 100 g of Dry roasted peanuts will give 24-26 g of proteins.
  1. Roasted Chana: Simple, easily available and can be stored. Just add a handful of black (Kabuli)or brown Chana to your plate or have it on the go post breakfast. If you couple it up with peanuts it will be even better.
  1. Mixed Sprouts: This one will need some preparation. Soak the sprouts for 6-8 hours, then drain the water and tie in the cloth for sprouts to come. Add handful of it either raw or steamed. Raw will give you good enzymes as compared to cooked ones. Whereas steamed will be easier to digest. Following are the rough values for sprouted and steamed sprouts.
  • Moong/ Green gram 2-3 g
  • Matki/ Moth bean 8 g
  • Chana/ Chick peas 9 g
  1. Green peas: It is very to incorporate peas in any dish. Add it to your upma, poha, rice liberally. They will taste good as well as increase the protein value. Its green colour also add to the visual effect.
  • 100 g of fresh green peas contain 5 g of protein
  1. Nuts like (almond, walnut, cashew nut): Again a very handy option. Just adding them to your bowl of breakfast is very easy. They are rich in minerals like calcium, good fats like MUFA, omega 3 fatty acids. Don’t forget to soak and peel almond to avoid anti nutritional factors in the peel.
  • Almond 21.2 g
  • Walnut 15.2 g
  1. Sesame, flax, sunflower, pumpkin seeds: Dry roasted seeds can serve as a protein quotient of the meal. You can easily stock it in cool and dry place. You can have them as it is or grind to make into chutney. Dips like tahini can be made from sesame seeds.
  1. Milk: You can just add a glass of milk to complete the protein quota of the meal. It goes well with roti, chapati, bread, cereals etc. It is better to go for low fat milk. If having cow’s milk make sure it is Desi cow’s milk. Make sure you’re not having it with salty or savoury as milk and salt is not recommended to have together.1 cup of milk gives you 8 g protein on an average.
  1. Curds/ Yogurt: Add a bowl of curds or yogurt to make your breakfast not only protein rich but yummy. We can mix poha, rice with it to give a better texture and taste. Fruits with yogurt can be another hit option and light still complete meal. 1 cup gives you 10-11 g proteins on an average.
  1. Buttermilk: It is the best bet in summer. Having it post breakfast will help in digestion. It has good water content and therefore it will not be a concentrated source. Unlike milk it can be coupled with salty and savoury options as well.
  1. Cheese: I am yet to come across a person who doesn’t like cheese unless of course you are a vegan. We can add it with breads, chapatti, pancakes etc. You can use different varieties like cheese spread, cubes, and slices or just grate some cheese on your dish. People who are targeting weight gain can have it on regular basis. Those who are trying to lose weight should limit it once or twice in a week. 100 g will give approx. 20 g of proteins.

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The Biological clock- Is it ticking?

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You must have heard many say ‘biological clock is ticking’. Did you ever know what is the phenomenon behind biological clock is? Biological clock is nothing but an internal mechanism which controls the rhythm of the activities and rest within 24 hours.

Why do we sleep, eat, and wake up, clear bowels at the same time daily? We call it a routine. Basically, it is a Biological clock that has been set to our body over the years. That’s how our body reacts or starts giving us signal at a specific time. A “master clock” in the brain coordinates all the body clocks so that they are in synch. It is nothing but a group of   nerve cells in the brain located in the hypothalamus.

Two internal systems interact to regulate when we sleep and when we are awake. These systems monitor our need for sleep based on how long we have been awake that’s how it counterbalances with each other. However, because they operate independently, they can become misaligned by external factors as light and temperature, suggesting that they are somehow caused by the external changes. Disruption to daily rhythms usually has a negative effect in the short term.

Studies have also shown that light has a direct effect on human health because of the way it influences the circadian rhythms. Research has been finding that the body’s clock is responsible for more than just sleep and wakefulness. Other systems, like hunger, mental alertness, and mood, stress, heart function, and immunity also operate on a daily rhythm.

Why the biological clock becomes disrupted in certain people, or naturally with age, is not completely clear. There are many reasons for our body clocks to go out of sync, which probably involves a combination of genetic predisposition and lifestyle choices, such as alcohol consumption.

Environmental disruptions to the body’s clock

Jet Lag

‘Living out of your suitcase’ is a phrase we often use for people who travel a lot.  Constant travelling outside of the country is a prime example of how we can disrupt our own body clock. When jet lag sets in, we feel disoriented, foggy, and sleepy at the wrong times of the day because, after changing time zones, our body clock tells us it’s one time and the outside environment tells us it’s another. In fact, jet lag can be considered one type of circadian rhythm disorder. It can be treated simply by allowing the body to adjust to the new time, although it may take several days for external cues (light) to help the internal clock catch up or fall back with its new cycle.

Working in Shifts

Working in shifts is another example of how we can get ourselves off-routine, and this too can develop into a circadian rhythm disorder over the long term. People who work the night shift not only have a hard time with their sleep patterns (feeling sleepy at work or experiencing insomnia during the day), but other systems in their bodies can also feel the effects and they can be chronic. It’s not clear exactly why this connection exists, but weight gain or metabolic changes may be involved.

Biological and genetic disruptions and their implications on health

The Rhythm of the Heart

The heart is one organ that, although it can keep time by itself to some degree, it relies a lot on the brain’s biological clock for cues. For years doctors and researchers have noticed that heart problems like fatal arrhythmias are more likely to occur at certain times of the day. It can occur wither in the early morning and to a lesser degree or in the evening hours. Taking blood pressure medication in the evening seems to improve its effectiveness because it works with the body’s circadian rhythms.

Immunity and Vaccinations

Most of us have experienced being more susceptible to getting sick when sleep-deprived. The reason for this appears to be that certain chemicals responsible for immune function, like cytokines, wax and wane throughout the day and sleep deprivation deprives us of their best effects. Body rhythms don’t just enhance vaccine’s ability to provide immunity; they can affect the body’s ability to battle infection on its own.

Rhythm and Moods

Our internal clocks controls whether we feel up or down emotionally. People with mood disorders like depression, bipolar disorder, and seasonal affective disorder (SAD) have altered circadian rhythms. In fact, sleep disturbances, both sleeping too much and too little, are one of the key symptoms of depression and other mood disorders.

The relationship between body rhythms and mood is an intricate one, and it has to do with how the brain chemical serotonin fluctuates in relation to the light-dark cycle and throughout the year as the days become longer and shorter.

The circadian rhythm-mental health connection has also been linked to disease states like Alzheimer’s, Parkinson’s, and Huntington’s, and even autism spectrum disorder. Researchers are finding that disrupted daily rhythms can be good predictors for the development of mild cognitive impairment that comes with age, and even for dementia.

Keeping Time

Paying attention to the body’s natural rhythms is probably more important to our health than we realize. It’s not just sleep deprivation that affects our well-being, but it’s also the alteration of our biological rhythms that can interfere with so many body functions, making us more prone to health problems like infection, mood problems, and even heart disease. But keeping your schedule on track as much as possible is probably the best advice.

Avoid disruptions to your eat-sleep cycles. Practice good sleep hygiene, and stick to a sleep schedule that works well for your body to keep the system in its natural rhythm. Turning in a little earlier, cutting back on caffeine late in the day, and saving that last bit of work for the morning rather than staying late up to finish it, can make a big difference in how your internal clock functions and in how you feel.

Our clocks influence alertness, hunger, metabolism, fertility, mood and other physiological conditions. For this reason, clock dysfunction is associated with various disorders, including insomnia, diabetes and depression. There’s only so much we can do until our body and its clock are in equilibrium again.

So, watch your clock and maintain the rhythm!!

 

 

 

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Empowering Ourselves Against Hopelessness – II

Empowering Practices

What can we do to create an environment of growth and well-being? To build resilience within ourselves and others? To encourage connection and autonomy? Here are few things each of us can do depending upon the roles we play:

  • Invest in relationships

Most people in their 20s, 30s and even in their 40s are busy chasing material wealth along with all the material things that constitute the idea of success in our society. But as mentioned in Part I of this blog, human connection is at the heart of our happiness. To nurture these relationships, try and plan for time with your friends and family, listen deeply and use every opportunity to tell your loved ones how much you love them, not just because it will make them happy but also because it may remind people that they are not alone after all. You never know what magic your words and actions set off.

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  • Disconnect from social media

Spending a few hours on social media every now and then, every day, may seem like a harmless habit. But it is harmful in more ways than one. One of the more obvious effects of social media is that by its very nature it compels you to compare yourself with others, leaving most users feeling inadequate, isolated and unhappy. Secondly, social media aims to encourage the behaviour of seeking validation. Once you become dependent on external validation, it is almost impossible to experience any peace of mind or keep up your motivation to get through important tasks on your own. Thirdly the only way for social media companies to leverage these virtual platforms is by ensuring that people use it often and for longer periods of time – these platforms are designed to be addictive.

If you haven’t realised it already, then you would like to know that our capability to focus and pay unwavering attention to the tasks we do, is the single most important skill that allows us to grow and progress in our personal and professional life. Consequently, social media when used indiscreetly can strip us of this valuable ability to focus, learn and grow. Use it with care.

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  • Take care of your body

Body is the only home you have– Mind and body are connected and your body is designed to be used for tasks that activate the muscles. Today’s sedentary lifestyle is hazardous for your health. Imagine a fully powered sports car sitting in the garage. What would happen to it if it is never taken for a ride? It would rust, deteriorate and even become non-functional after a few years. We are no different. The mantra “use it or lose it” is quite apt when it comes to our physical fitness.

Get moving – do yoga, go for walks, hit the gym, play a sport, engage in domestic chores, join a trek, practice dance – do whatever it takes because those muscles and joints need the movement to keep you not just physically but also mentally fit. Besides strengthening the body, physical exercise also helps your brain release endorphins which makes your mind sharper, improves your memory and makes you feel good about yourself.

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  • Connect with yourself every day

Personal and professional responsibilities, big and small, leave most of us with precious little time for ourselves and whatever little time we do get, gets used up in checking messages, watching mindless TV, browsing the internet or surfing the social media sites. One of the reasons why a lot of us feel disconnected despite being so connected through technology is because we don’t etch out time for introspection – there’s no time to reflect on our daily experiences.

Just like each of us schedules time for personal hygiene, it is important that we make time for emotional and mental hygiene each day. It will not only help us to feel grounded but will also help us to learn and grow as the days come and go, rather than life passing us by in a blur. If possible maintain a notebook to jot down your thoughts about the important events of the day before going to bed or then just do a quick mental review, without getting drawn into over-analysis. Daily practices of mindfulness, even for 20 minutes a day, go a long way toward helping us sleep better and experience a sense of peace.

  • Explore your interests and strengths

Each of us has come into this world with our unique strengths, talents and skills and our most important duty in this lifetime is to use and hone those gifts productively because that’s the only way we can truly and authentically contribute to the world. Pay attention to the tasks that you find interesting and easy to do. These have to be things where you bring something into the world or something that helps your mind grow. Playing video games and watching Television doesn’t count!

Whatever activity it may be, it doesn’t matter whether others consider it valuable or not. These may include doodling, dancing, writing poetry, making origami, acting, compiling letters, writing articles, sketching, painting, growing mushrooms, training or grooming pets or a million other things that you can choose from. Whatever it is, just spend some time doing it and getting better at it every day; if not every day then every other day. Once again, if you don’t schedule time, you will never find the time. Spending even 10 minutes every day in your area of interest/strength is better than waiting for the day when you have 2 hours to spare for that activity. With this simple change, you will find yourself blossoming in ways you didn’t imagine possible!

  • Set goals

“Dreams don’t come true, goals do”

We could keep dreaming about a better life and not a thing would change unless we get up and take action. Goals do just that, they push you into action; they remind you about things that are important to you, they awaken you to the reality of time slipping through your fingers. How many times have you thought that you want to learn something only to realise that even 5 years down the line you haven’t taken any initiative towards the learning? Or you said you want to be a morning person and find yourself waking up after 8 am day after day? Just wishing that your circumstances would change will not cut it. Our mind requires a timeline, clarity, measurability and a constant reminder. Set goals for anything that’s important to you, be it relationships, art, work, interest or a lifestyle. And make sure that these goals are YOURS and not set because others think it is important for you. When there is a purpose to your day, you will see yourself get more effective, efficient and happier.

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  • Learn to say “no”

I recently had a client who was unhappy because he just could not walk up to people and say what was on his mind. He would keep worrying that he would be taking up their valuable against their will. After some more discussion, it became apparent that the root cause of this challenge was that he himself would never turn away people who made excessive demands on his time.

Innumerable people who feel taken for granted or unvalued do so because they inadvertently end up making themselves available for every small need that others have. Partly our culture may be to blame for this ingrained habit of putting others’ needs ahead of ours. This is not to say that you should selfishly cater only to your own needs, but just like you take care to respect others’ time and needs, you must practice respect for your own needs and time.

Once the consciousness sets in that you always have the option of saying “no” to a request, it will become easier to practice it. Start with smaller requests and before you agree to anything check with yourself if you are also being considerate to yourself. Setting boundaries without a doubt is a significant way in which we can improve our sense of self-worth and self-esteem.

We all aspire to live happy meaningful lives and do not consciously choose to be miserable. At the same time, difficulties and disappointments are an integral part of life. Ending one’s life is not just a random decision people arrive at, rather it is a desperate act resulting from acknowledged and unacknowledged fears, anxieties, disappointments and a hoard of other emotions that may feel overwhelming.

People need to be empowered to understand the fundamentals of living a meaningful life and be equipped to deal with their internal turmoil. It is important to watch out for any signs of abnormal behaviour in our loved ones and let them know that we are available in case they need to speak or just need company. Some empathy, thoughtfulness and gentle care go a long way in bringing people back from the clutches of isolation. Despite that, if someone feels trapped then they should be able to reach out for help from a professional counsellor or psychologist and we must encourage our loved ones to seek help when required.

Like they say ‘charity begins at home’ and hence each of us first needs to focus on living a healthy life ourselves because the important people in our lives are watching and learning from us. We are far more influential than we think, let us infect others with our empowering ways!

 

 

 

 

 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]