And I'm Feelin'.... Good!
There’s an interesting philosophical stance that states it’s not the pursuit of happiness that makes life worthwhile, but meaning. Emily Esfahani Smith says “one can find meaning even in tough circumstances to give you a reason to live, whereas a pursuit of happiness focused on satisfying your every whim can still lead to emptiness”.
That being said, there is surely value in living our “one wild and precious life” in a way that not only gives us a strong sense of meaning, but also joy. Well being. Connection. Bursting good health and vitality, that sort of thing.
We spend so much time looking at disease prevention in our society and culture, and not nearly enough, in my opinion, focussing on genuine wellness.
Of course, it’s a huuuuge topic. Certainly enough material for a book. Or several - there are indeed whole books written on some of the areas we are going to look at.
And it’s also not black and white. I don’t know about you, but quite often I feel really positive and well and like everything is heading in the right direction, and other times I feel fearful and anxious and overwhelmed and like things are spiralling out of control. Sometimes, it’s in direct response to the events of my life, and other times it feels quite arbitrary.
And that’s because it can be. A magnesium, or B12, deficiency can make you feel low. But the brain is a narrative-seeking organ, and it is unlikely to think that those very real feelings come from a lack of something: more likely it manufactures a reason to explain why you feel low. And this can lead to dissatisfaction in areas of your life that are actually just fine.
Adverse life events, of course, can make you feel terrible. But it’s also the case that people can find themselves feeling surprisingly ok in not great circumstances.
Either way, incorporating more things that can make you feel good is a great place to start.
One way of doing this is through the “Focussed Five” exercise. Remember that? In it, we identified areas of our lives where we might want to stop doing something, do less of something, keep going with something, do more of something, or add something in.
There’s a link here:
https://drive.google.com/file/d/1rS8qArkBbTYowtNGvaUoV3BCgxSjp-HI/view?usp=drive_link
When it comes to our health and sense of wellbeing, it makes sense to do more of the things that help, and less of the things that don’t help.
We’ve looked at ways that you might manage to reduce your burden of responsibilities (easier said than done, but still worth aspiring to), and find more free time for yourself.
Sometimes we have activities we could do that make our souls sing, but find it hard to fit them in. Scheduling these in whenever we possibly can is really worthwhile, and some of the work we’ve done on “rest” - especially as a radical act - will help, here.
We can also look at “what helps” through the lens of brain chemicals and hormones that enhance our feeling of well being.
The main neurotransmitters and hormones that regulate mood, happiness and overall well-bing are dopamine, serotonin, oxytocin, endorphins and endocannabinoids.
Dopamine and its pathways are the reward system of your brain. Dopamine is associated with pleasure, motivation and reward. When you achieve something or experience something pleasurable, dopamine is released, reinforcing the behaviour and encouraging you to repeat it.
The problems arise when we get so caught up in the pleasure of the reward system that we end up doing too much of it, or find shortcuts to dopamine release (like taking certain drugs, that mess up the pathways), leading to compulsive behaviour or addiction.
Within the context of a balanced lifestyle, however, dopamine is really useful for keeping us focussed and committed and enjoying a sense of well-being.
It can be enhanced by setting and achieving small goals, engaging in enjoyable activities, exercising, listening to music, and celebrating accomplishments.
Another great feel-good brain chemical is serotonin. Serotonin is linked to mood regulation, feelings of well-being, and happiness. It also plays a role in sleep, appetite, and digestion. Low levels of serotonin are associated with depression and anxiety.
Much of what we have already suggested incorporating into your lifestyle will boost it: Sun exposure, regular exercise, meditation, and a healthy diet rich in tryptophan (an amino acid precursor to serotonin, one of the nine essential amino acids).
It was Candace Pert who did much of the research into “endogenous morphine” aka “endorphins” although she didn’t get much credit for it, being missed out of the Nobel Prize awarded for the discovery. Her book “Molecules of Emotion” is fascinating, and well worth a read.
Endorphins are the body's natural painkillers and are released in response to pain or stress. They also contribute to feelings of euphoria, often referred to as the "runner's high" experienced after intense physical activity.
You can boost endorphin levels by engaging in vigorous exercise, laughing, eating spicy foods, having sex, and listening to music, although your mileage, as with all these things, may vary!
Endocannabinoids are chemicals that, like endorphins, help reduce pain and anxiety. They also play a role in regulating mood, memory, and appetite. The endocannabinoid system is influenced by both natural endocannabinoids produced by the body and cannabinoids from external sources like cannabis.
You can boost it by, again, exercise (especially the "runner's high”, although, as we have mentioned, not everyone responds this way), exposure to sunlight, certain foods (like dark chocolate), and stress reduction techniques.
Feeling so much better after exercise, especially when we weren’t really “feeling it” before can be in response to these two remarkable brain chemicals.
Although Dr Mindy Pell places oxytocin at the top of a hormone hierarchy - which means that it would control the amounts of the other hormones produced - it isn’t generally classified as such.
However, there are definitely interesting and complicated interactions between the hormones, and oxytocin definitely has a role in reducing cortisol. As we know, cortisol is often not our friend, and chronically high levels of it are very detrimental to our physical and emotional well being.
Ways to boost it include:
Physical touch - from sex to hugging to breastfeeding to stroking a pet.
Quality social interactions with loved ones also elevate oxytocin levels, as do meaningful conversations, and experiences that enhance connection, such as group singing or fire circles. Laughter, listening to music, and creativity shared with others can also boost levels, as can acts of kindness.
Exercise
Exercise within the context of a group setting, such as yoga, dancing or team sports (although many find team sports traumatic!) can also boost levels
Mindfulness and Relaxation
Meditation that focusses on cultivating feelings of compassion and love for oneself and others has been shown to boost levels
Deep Breathing and Relaxation Techniques: Engaging in relaxation practices like deep breathing, progressive muscle relaxation, or spending time in nature can reduce stress and promote the release of oxytocin. See “Breathwork” for more info
Food!
There are no specific foods which directly increase oxytocin, but a diet that supports overall hormonal balance is beneficial. And our old friend magnesium inevitably plays a role - consuming foods rich in magnesium, vitamin C, and omega-3 fatty acids indirectly support the body’s ability to produce and regulate hormones, including oxytocin.
Sharing Meals Eating with others, especially in a relaxed and pleasant environment, can boost oxytocin levels by reinforcing social bonds.
If oxytocin isn’t really a hierarchy hormone, it nevertheless interacts with and influences the activity of several other hormones, creating complex feedback loops that affect a variety of physiological and emotional processes. Here’s how oxytocin affects other hormones:
Reduction of Cortisol Levels As mentioned, oxytocin can lower cortisol levels, which is the primary hormone associated with stress. It also modulates the stress response, helping prevent chronic stress-related conditions, such as hypertension and depression.
Synergistic Relationship with Oestrogen: Oestrogen enhances the effects of oxytocin by increasing the sensitivity of oxytocin receptors in the brain. This is particularly evident during certain phases of the menstrual cycle when oestrogen levels are higher, potentially amplifying the social bonding effects of oxytocin.
Antagonistic Effect on Progesterone: progesterone can dampen the effects of oxytocin. This interaction can influence mood and behaviour.
Testosterone potentially counteracts oxytocin’s effects on bonding and empathy.
Thyroid Hormones: While the direct interaction between oxytocin and thyroid hormones is less pronounced, the stress-reducing effects of oxytocin can indirectly support thyroid function. Chronic stress and high cortisol levels can negatively impact thyroid hormones, so oxytocin’s ability to reduce stress may help maintain healthy thyroid function.
Insulin: There is some evidence suggesting that oxytocin may play a role in regulating glucose metabolism and insulin sensitivity, although the exact mechanisms are not fully understood. Oxytocin’s influence on stress and appetite may indirectly affect insulin levels and glucose homeostasis.
Melatonin and Sleep Regulation: Oxytocin can promote relaxation and reduce anxiety, which may enhance the production of melatonin, the hormone responsible for regulating sleep-wake cycles. This interaction can improve sleep quality, which is essential for overall hormonal balance.
In summary, doing what we can to optimise these happy brain chemicals is A Good Thing. In simple terms:
- Engage in regular physical activity to boost endorphins, dopamine, endocannabinoids and serotonin.
- Foster positive relationships to enhance oxytocin and serotonin.
- Pursue goals and celebrate successes to increase dopamine.
- Practice mindfulness and stress management techniques to support serotonin and endocannabinoid levels.
- Get enough sleep (!) and eat a balanced diet (!) (both easier said than done) to support overall brain function and neurotransmitter production.