Tag: Health & Happiness

FABULOUS 4 for HAPPINESS

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According to CBS news In the newly released 2024 World Happiness Report, the U.S. dropped out of the top 20 on the list for the first time in the report’s 12-year history. The U.S. now ranks at No. 23, compared to No. 15 last year. The researchers say this is driven in part by a decline in how Americans under 30 feel about their lives. “In the US, happiness or subjective wellbeing has decreased in all age groups, but especially for young adults,”  Gallup managing director Ilana Ron Levey

When my husband and I visit our daughter on her college campus we can’t help but wonder why everyone seems so sad and isolated. No one talks to one another, we pass bus stops where the kids are in a single line, all looking at (more like hiding out) their phones. More people than not are just walking alone. It is worrisome and sad.

My daughter has been talking (via a dating app) to a young man on a student-exchange from Sweden and his happy outlook was something to adore. I told her, “you obviously need to go stay for a longer period of time in the nordic countries because they are doing something right there!” haha AND when you look at a list of the happiest countries…fyi: top 10: Finland, Denmark, Iceland, Sweden, Israel, Netherlands, Norway, Luxembourg, Switzerland and Australia…the list is covered in that area of the world. Good for them!! Genuinely. They are obviously doing some good things.

So, how, why and what can we do to HELP our beautiful country get better??

ONE way…the way we cope. Our coping mechanisms need some updating. I know from listening to my daughter talk about college kids on campus, seeing her friends resorting to social drinking, drugs to cure loneliness and even seeing my daughter struggle with expectation, personal stress, loneliness…that our young people are struggling with happiness.

THE FABULOUS 4 for HAPPINESS:

How could we help ourselves? What could we naturally do to feel happier? What’s that you say!!?!

Natural hormones within your body that help you feel happier…naturally high on life. These hormones can be supercharged and influenced by the activities we participate in, the foods we eat, the thoughts we think. It is an incredible outlet and source for better, happier health and wellness.

Getting to know your body and finding ways to see how these natural hormones effect You is a clear indicator of what you can do to increase your own personal levels to be even more effective.

DOPAMINE….

Dopamine: Known as the “feel-good” hormone, dopamine is a neurotransmitter that’s an important part of your brain’s reward system. It’s associated with pleasurable sensations, along with learning, memory, and more. -healthline

This ‘DOPE’ haha hormone is often called, “the happy hormone” because it is a pleasure seeking hormone that derives happiness from things that are enJOYable or highlight the brain’s reward system, like compliments, falling in love, praise, shopping, sex, food, goals,

According to Psychology today: Dopamine is known as the feel-good neurotransmitter—a chemical that ferries information between neurons. The brain releases it when we eat food that we crave or while we have sex, contributing to feelings of pleasure and satisfaction as part of the reward system. This important neurochemical boosts mood, motivation, and attention, and helps regulate movement, learning, and emotional responses.

Here are some ways to naturally increase dopamine: set a goal & take small steps to achieving it. Each day you work toward your goal you will be rewarded with a natural hit of dopamine because of your accomplishment. Engage in activities that are pleasurable and help you feel good–playing with a pet, exercise, avoid processed foods [Eat foods rich in tyrosine including cheese, meats, fish, dairy, soy, seeds, nuts, beans, lentils, among others. While tyrosine supplements are available, consuming foods is preferred.-psychologytoday], avoid stress with mindfulness, mediation, yoga, getting out in nature, reading a book, get good sleep, etc.

DIFFERENCE BETWEEN DOPAMINE & SEROTONIN: (according to Healthline) Serotonin is developed in your gut, helps stabilize mood and anxiety, helps regulate sleep and wakefulness AND Dopamine is developed mainly in your brain, helps affect motivation and helps you feel more alert.

SEROTONIN

Serotonin: This hormone and neurotransmitter helps regulate your mood as well as your sleep, appetite, digestion, learning ability, and memory. -healthline

This hormone is known as the “happy” chemical/hormone because it is the hormone that keeps away anxiety and depression. This chemical plays a pivotal role in your mood and overall well-being. Most prescription drugs used to treat these factors increase the brains serotonin levels. produced in exercise, good sleep, getting outdoors in nature

Serotonin is a chemical that nerve cells produce, and it sends signals between your nerve cells. Serotonin is found in many parts of your body: in your digestive system, blood platelets, and throughout the central nervous system.

Serotonin is made from the essential amino acid tryptophan. This amino acid must enter your body through your diet and is commonly found in foods such as meat, dairy products, eggs, and nuts.——–Healthline

Here are some ways to naturally increase serotonin: exposure to sunlight, practice gratitude, get a massage, manage your stress, exercise, eat healthy nuts, pineapple, eggs, get out in nature, vitamin D,

OXYTOCIN

Oxytocin: Often called the “love hormone,” oxytocin is essential for childbirth, breastfeeding, and strong parent-child bonding. It can also help promote trust, empathy, and bonding in relationships. Levels generally increase with physical affection. -healthline

This ‘love’ly hormone is very connection and physical based. This is the hormone that is necessary for a new mother to bond with her baby. It is also key in hormonal spikes in intimacy, physical touch, cuddling, massage, holding hands, sex & can be naturally increased through telling someone you love them, a hug, laughter, pets, socializing, having sex, time, physical touch, service, giving back, foods like avocados, spinach and vitamin c…

ENDORPHINS

Endorphins: These hormones are your body’s natural pain reliever, which your body produces in response to stress or discomfort. Levels may also increase when you engage in reward-producing activities such as eating, working out, or having sex. -healthline

These hormones are highly associated with “runners high” and are natural pain killers. The natural ways to increase and boost endorphins: chocolate, sex, exercise, music, meditation, laughter, food (spicy food), UV light…

Top Tips to help with a Healthy Wellness and Happiness Practice

According to CALM https://www.calm.com/blog/healthiest-lifestyle Drink plenty of water, eat nourishing foods, regularly exercise, get good sleep, spend time outdoors, make time to pay and explore, practice mindfulness and meditation

According to the Mayo Clinic: Eat nourishing foods, Sleep 7-8 hours a night, Keep company with people you enjoy being around, Avoid news overdose, Regular exercise (150 minutes of moderate intensity physical activity each week), Do something meaningful each day (Putting effort into the things that matter most to you will help you use and reserve your energy in ways that will bring out the best in you.), Think good thoughts for others (compassion for others)

According to Psychology today, The formula for health and happiness is a life oriented towards effortful rewards. Pursue goals that demand your best self (e.g., intimate relationships); seek out achievements won only through dedication and sacrifice (e.g., fitness); and create a lifestyle encouraging ongoing learning and personal growth (e.g., self-actualization). This is one lesson from history that will never become obsolete.

According to Oprah: Discover your purpose, Speak kind words to others and yourself, Have self-compassion, Adjust your mindset (be positive, stop overthinking), Get grateful & Be present, Lean into the Joy of Aging, Strengthen your relationships, Self-love, Learn how to cope with stress, Get some therapy, Build healthy habits, Prioritize sleep, Write it down (journal),

According to Real Simple Magazine: Don’t Start with Profundity (Start with the basics), Don’t let the sun go down on anger (Expressing anger related to minor, fleeting annoyances just amplifies bad feelings, while not expressing anger often allows it to dissipate.), Fake it til you feel it, Realize that anything worth doing is worth doing badly. (Challenge and novelty are key elements of happiness. People who do new things―learn a game, travel to unfamiliar places―are happier than people who stick to familiar activities that they already do well.), Don’t treat the blues with a “treat.” (ask yourself, “will this truly make things better?”), Buy some happiness. (Our basic psychological needs include feeling loved, secure, and good at what we do. You also want to have a sense of control. Money doesn’t automatically fill these requirements, but it sure can help.), Don’t insist on the best (sometimes good enough is enough), Exercise to boost energy, Stop nagging, Eat less ultra-processed foods (they lower your mood), Start Volunteering (according to one study people who engaged in volunteering were 7% happier than those who did not), Connect with the outdoors (According to one study, being in nature for at least 30 minutes a week is proven to lower blood pressure and decrease your risk of depression.), Hang out with friends (seeing friends is a great way to reduce stress and feel a sense of support), Consider seeing a therapist (When life gets difficult, it can be beneficial to have someone to turn to for advice.) -Gretchin Rubin article

Hope these ideas get you moving in a happier, healthier direction for your best life!!

Peace. Love and Light to you today. xoxo. -H

Exercise & its spin on depression

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ImageIt’s the new year and every gym is busier than ever, so I thought this would be a good topic to talk about because it hits home with me. You always hear the benefits of exercise, but I am here to attest to the benefits it has on depression.

My husband has had swinging bouts with depression to a point where it almost ended his life & would have altered mine and my little girls forever. We struggled to find a solution that did not involve pills or long visits at a psych office, so he began working out. He began to feel better and even signed up and competed in numerous triathlons. It seems to be his magic, natural cure for the darkness. It brings out the hope of feeling good, the light that helps him deal with the stresses of life. I can literally see and feel a difference in him when he has not worked out for a week, his attitude, his irritability begin to creep in & I remind him gently that he needs to work out to feel better.

If you or someone you love struggles with depression or even a bad day, get them moving, get them doing something that will trigger the good chemicals in their body. I promise it will help.

Here are some good tips that I pulled from the Mayo clinic to help…

Try a happy hour to your health!

Depression and anxiety: Exercise eases symptoms

If you have depression or anxiety, you might find your doctor prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn’t a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.

“It’s not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety,” says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.

When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. Here’s a look at how exercise can ease symptoms of depression and anxiety. Plus, get realistic tips to get started and stick with exercising.

How exercise helps depression and anxiety

Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes, obesity and other diseases. A growing volume of research shows that exercise also can help improve symptoms of certain mental conditions, such as depression and anxiety. Exercise also may help prevent a relapse after treatment for depression or anxiety.

Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression. However, smaller amounts of activity — as little as 10 to 15 minutes at a time — have been shown to improve mood in the short term. “So, small bouts of exercise may be a great way to get started if it’s initially too difficult to do more,” Dr. Vickers-Douglas says.

Just how exercise reduces symptoms of depression and anxiety isn’t fully understood. Researchers believe that exercise prompts changes in both mind and body.

Some evidence suggests that exercise postively affects the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release tension in muscles, help you sleep better and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.

If you exercise regularly but depression or anxiety still impairs your daily functioning, seek professional help. Exercise isn’t meant to replace medical treatment of depression or anxiety.

The benefits of exercise for depression and anxiety

Exercise has numerous psychological and emotional benefits when you have depression or anxiety. These include:

Confidence. Engaging in physical activity offers a sense of accomplishment. Meeting goals or challenges, no matter how small, can boost self-confidence at times when you need it most. Exercise also can make you feel better about your appearance and your self-worth.

Distraction. When you have depression or anxiety, it’s easy to dwell on how badly you feel. But dwelling interferes with your ability to problem solve and cope in a healthy way. Dwelling also can make depression more severe and longer lasting. Exercise can provide a good distraction. It shifts the focus away from unpleasant thoughts to something more pleasant, such as your surroundings or the music you enjoy listening to while you exercise.

Interactions. Depression and anxiety can lead to isolation. That, in turn, can worsen your condition. Exercising can create opportunities to interact with others, even if it’s just exchanging a friendly smile or greeting as you walk around your neighborhood.

Healthy coping. Doing something beneficial to manage depression or anxiety is a positive coping strategy. Trying to feel better by drinking alcohol excessively, dwelling on how badly you feel, or hoping depression and anxiety will go away on their own aren’t helpful coping strategies.

Tips to start exercising when you have depression or anxiety

Of course, knowing that something’s good for you doesn’t make it easier to actually do it. With depression or anxiety, you may have a hard enough time just doing the dishes, showering or going to work. How can you possibly consider getting in some exercise?

Here are some steps that can help you exercise when you have depression or anxiety:

Get your doctor’s support. Some, but not all, mental health professionals have adopted exercise as a part of their treatment suggestions. Talk to your doctor or therapist for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.

Identify what you enjoy doing. Figure out what type of exercise or activities you’re most likely to do. And think about when and how you’d be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a walk in the woods or play basketball with your children after school?

Set reasonable goals. Your mission doesn’t have to be walking for an hour five days a week. Think about what you may be able to do in reality. Twenty minutes? Ten minutes? Start there and build up. Custom-tailor your plan to your own needs and abilities rather than trying to meet idealistic guidelines that could just add to your pressure.

Don’t think of exercise as a burden. If exercise is just another “should” in your life that you don’t think you’re living up to, you’ll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or antidepressant medication — as one of the tools to help you get better.

Address your barriers. Identify your individual barriers to exercising. If you feel intimidated by others or are self-conscious, for instance, you may want to exercise in the privacy of your own home. If you stick to goals better with a partner, find a friend to work out with. If you don’t have extra money to spend on exercise gear, do something that is virtually cost-free — walk. If you think about what’s stopping you from exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Exercise isn’t always easy or fun. And it’s tempting to blame yourself for that. People with depression are especially likely to feel shame over perceived failures. Don’t fall into that trap. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn’t mean you’re a failure and may as well quit entirely. Just try again the next day.

Sticking with exercise when you have depression or anxiety

Launching an exercise program is hard. Sticking with it can be even harder. One key is problem solving your way through when it seems like you can’t or don’t want to exercise.

“What would happen if you went out to your car and it wouldn’t start?” Dr. Vickers-Douglas asks. “You’d probably be able to very quickly list several strategies for dealing with that barrier, such as calling an auto service, taking the bus, or calling your spouse or friend for help. You instantly start problem solving.”

But most people don’t approach exercise that way. What happens if you want to go for a walk but it’s raining? Most people decide against the walk and don’t even try to explore alternatives. “With exercise, we often hit a barrier and say, ‘That’s it. I can’t do it, forget it,’” Dr. Vickers-Douglas says.

Instead, problem solve your way through the exercise barrier, just as you would other obstacles in your life. Figure out your options — walking in the rain, going to a gym, exercising indoors, for instance.

“Some people have the idea that being physically active is supposed to be easy and natural,” Dr. Vickers-Douglas says. “Some think of it as just having enough willpower. But that really oversimplifies it and can make us feel like failures. You can’t just rely on willpower. Identify your strengths and skills and apply those to exercise.”

“Act as if you are and you will become such.”  -Leo Tolstoy
If you begin to believe in yourself, your possibilities and the direction you are taking your life, all will be well in health and happiness. Best wishes for new beginnings, new hopes.
-Love, Heather