The Beginners Guide to working with your brain’s chemicals.
Improve your wellbeing:
The Basics:
There are four main brain chemicals, dopamine, serotonin, oxytocin, and endorphins. They all play an important role within our brain and how we feel.
Dopamine is the chemical released by our brain when we feel rewarded. Dopamine is a type of neurotransmitter. Our nervous system uses it to send messages between nerve cells. That's why it's sometimes called a chemical messenger. Dopamine plays a role in how we feel pleasure. Dopamine plays important roles in executive function, motor control, motivation, arousal, reinforcement, and reward through signaling cascades that are exerted via binding to dopaminergic receptors in a specific part of the brain.
The lows and highs of Dopamine:
Dopamine contributes to feelings of:
alertness
focus
motivation
happiness
A flood of dopamine can produce temporary feelings of euphoria.
Low dopamine is one reason you may not be in the best mood. You might have:
reduced alertness
difficulty concentrating
less motivation and enthusiasm
poor coordination
movement difficulties
Very high levels of dopamine can make you feel on top of the world, at least for a while. It can also put you into serious overdrive.
In excess, it may be a contributing factor in:
mania
hallucinations
delusions
Too much dopamine may play a role in:
obesity
addiction
schizophrenia
A 2014 study trusted Source looked at how stress and sex hormones affect dopamine neurotransmission during adolescence.
The researchers noted that testosterone, estrogen, and glucocorticoids(steroids), interact with each other and impact dopamine levels. This can affect brain maturation and cognitive function in adolescence and into adulthood.
A 2015 study trusted Source noted that neurotransmitters are affected by many things. The researchers wrote that sex hormones are “highly intertwined” with:
dopamine
serotonin
GABA
glutamate
This hormone goes through lows and highs in a women’s cycle. During your cycle, you might feel on top of the world and there are other times where you can’t find the motivation to get out of bed or even attempt to do what usually makes you feel good.
Therefore here are some ways you can cope when your dopamine it's in the lower end:
Focus on small tasks & complete them
Do self-care activities such as taking a bath or getting a massage
Eat foods that are rich in tyrosine like almonds, egg fish, and chicken are especially good for boosting dopamine levels.
Tyrosine is an amino acid that is naturally produced by the body. Dopamine is made from this amino acid and can be found in protein-rich foods. Foods that contain natural probiotics such as yogurt and kefir may also increase dopamine production. Drinks like coffee also boost your dopamine but keep in mind that as your dopamine levels drop after drinking it, this could cause caffeine addiction.
Meditate
Get enough sleep
Listen to feel-good music
The Love Hormone: Oxytocin
Oxytocin is a hormone that acts on organs in the body (including the breast and uterus) and as a chemical messenger in the brain, controlling key aspects of the reproductive system, including childbirth and lactation, and aspects of human behavior.
You might wonder if men release oxytocin? And yes they do. Oxytocin plays a role in men’s sperm transport and production of testosterone by the testes.
So why it’s crucial to have this love hormone be released in our bodies? Recent studies have begun to investigate oxytocin's role in various behaviors, including orgasm, social recognition, bonding, and maternal behaviors. This small nine amino acid peptide is now believed to be involved in a wide variety of physiological and pathological functions such as sexual activity, penile erection, ejaculation, pregnancy, uterine contraction, milk ejection, maternal behavior, social bonding, stress, and probably many more.
This hormone creates well-being inhuman’s by having a sense of feeling loved and safe in the world. Women can experience this more when they become mothers, but new research shows that having orgasms creates. a stronger bond between you and your partner. There are many studies showing that oxytocin increases trust in humans, oxytocin increases generosity in humans, makes you more trusting, and helps facilitate difficult conversations. Some studies even show that oxytocin reduces cravings in rats already addicted to cocaine, morphine, or heroin; the rats opted for fewer drugs or showed fewer symptoms of withdrawal.
I believe that having the appropriate amount of oxytocin can help those individuals with too much dopamine to reduce cravings for addicting behaviors such as drugs, alcohol, or nicotine.
Perhaps, the whole world. needs more oxytocin so we can trust each other, create stronger bonds, be generous and kind to each other.
How to help your brain release more oxytocin if you are not a mother or have a partner?
Play with a dog
Find your friend’s baby or look at babies videos
Look at cute animal videos
Hugging a family member
Give someone a compliment
Let’s say you have a special someone:
Have more meaningful sex and orgasms
Hold each other’s hand
Cuddle with each other more
Serotonin:
Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and happiness. This hormone impacts your entire body. It enables brain cells and other nervous system cells to communicate with each other. Serotonin also helps with sleeping, eating, and digestion. It also helps reduce depression, regulates anxiety, and maintains bone health.
When the brain has too little serotonin, it may lead to depression. If the brain has too much serotonin, it can lead to excessive nerve cell activity. Serotonin helps regulate your mood naturally. When your serotonin levels are at a normal level, you should feel more focused, emotionally stable, happier, and calmer.
Low levels of serotonin are often associated with many behavioral and emotional disorders. Studies have shown that low levels of serotonin can lead to depression, anxiety, suicidal behavior, and obsessive-compulsive disorder. If you are experiencing any of these thoughts or feelings, consult a health care professional immediately.
Your body uses serotonin in various ways:
Mood
Serotonin is in the brain. It is thought to regulate mood, happiness, and anxiety. Low levels of serotonin are linked to depression, while increased levels of the hormone may decrease arousal.
Bowel Movements
Serotonin is found in your stomach and intestines. It helps control your bowel movements and function. Increased amounts of serotonin can lead to diarrhea or loose stools.
Nausea
Serotonin is produced when you become nauseated. Production of serotonin increases to help remove bad food or other substances from the body. It also increases in the blood, which stimulates the part of the brain that controls nausea.
Sleep
Serotonin is responsible for stimulating the parts of the brain that control sleep and waking. Whether you sleep or wake depends on the area that is stimulated and which serotonin receptor is used.
Blood Clotting
Serotonin is released to help heal wounds. Serotonin triggers tiny arteries to narrow, which helps forms blood clots.
Bone Health
Having very high levels of serotonin in the bones can lead to osteoporosis, which makes the bones weaker.
Before getting into the excess part: what can you do when your serotonin it’s low? And how to boost it up naturally if you have not been diagnosed with a major depressive disorder?
Meditation
Running
Sun exposure
Take a walk in nature
Swimming
Cycling
Eat foods such as salmon, nuts, seeds, eggs, tofu/soy, pineapple, increase vitamin d levels with a supplement.
Limit from Alcohol, it tends to decrease serotonin, as do artificial sweeteners. Avoid diet sodas because they do nothing to help serotonin levels at all. Too much caffeine from coffee can reduce serotonin levels, especially when experiencing caffeine withdrawals.
Having an excess of serotonin it’s very rare in an individual unless you are using certain psychotropic drugs or other types of medicinal substances such as psilocybin or ayahuasca. While these substances offer a great amount of healing some people who are on certain pharmaceutical drugs are at higher risk for serotonin syndrome. This occurs due to excess amounts of serotonin in your brain. Because serotonin is produced primarily in the gastrointestinal tract, digestive problems like nausea and diarrhea are common. A person experiencing serotonin syndrome may also be confused, dizzy, or disoriented. In severe cases, an individual may develop hallucinations and seizures.
Serious cases of serotonin syndrome can be fatal if left untreated. However, serotonin syndrome is usually very treatable. Recovery often occurs within 24 hours of seeking medical help.
The condition’s symptoms generally fall into three categories:
Altered mental status (irritability, agitation, restlessness, and anxiety)
Neuromuscular hyperactivity (tremors, shivering, muscle rigidity, and muscle spasms)
Autonomic hyperactivity (rapid heartbeat, high blood pressure, sweating, and fever)
My medical advice it’s to always make sure certain drugs do not increase serotonin when you are on any psychotropic medication. Let’s say an individual who uses antidepressants may take cold medication. Both drugs can boost serotonin, raising the neurotransmitter levels much higher than either medication would alone.
Serotonin syndrome can also happen if a person starts a new medication or increases their dosage. It can be difficult to predict which medications or dosages will pose a risk though. A certain level of serotonin may be therapeutic for one person and toxic for another.
Selective serotonin reuptake inhibitors (SSRIs) and selective norepinephrine reuptake inhibitors (SNRIs) are the most common drugs linked to the condition. Other substances that can increase serotonin include:
Other antidepressants (such as MAOIs)
Triptan migraine medications
Over-the-counter cold medicines that contain dextromethorphan
Certain herbal supplements (St. John’s wort and ginseng)
Certain recreational drugs (such as cocaine or LSD
The Pain Killer: Endorphins
Endorphins are chemicals produced by the body to relieve stress and pain. They work similarly to a class of drugs called opioids. Opioids relieve pain and can produce a feeling of euphoria. They are sometimes prescribed for short-term use after surgery or for pain relief. No, I am not saying to take opioids to increase your endorphins. Endorphins are released in response to pain or stress, but they’re also released during other activities, like eating, exercise, or sex. Research suggests endorphin levels may be a factor in depression, fibromyalgia, and other issues.
There are over 20 types of endorphins in humans. Beta-endorphins are the most frequently studied, as they contribute to pain relief and well-being. The pain relief from beta-endorphins is even greater than morphine.
Endorphins are different than dopamine, another neurotransmitter linked to happiness. In general, dopamine creates happiness after a person has accomplished a goal. Endorphins act to relieve pain, although they do play an indirect role in motivation. For instance, if you are a runner, endorphins can reduce the ache of your muscles. They can also act in the reward-related areas of your brain, prompting your body to release dopamine. Technically it is the dopamine that produces the “runner’s high”. Endorphins merely tell the body when to start getting that “high”.
Why do we need endorphins?
There are many things that can strain our bodies. Pain is one. Vigorous exercise or sex can push our bodies too, even if they aren’t painful. In response to this stress, the body will relieve itself by producing endorphins (pain-killing chemicals).
There are several theories about why our bodies release endorphins. The most common one is that pain relief helps us survive. For example, if you sprain your ankle, the nerves in your leg will send pain signals to your spine and brain. The pain tells you that you need to pay attention to your ankle and stop using it. But your brain doesn’t need to hear this message during the entire month your ankle is healing. So your body releases endorphins, which block the nerve cells in charge of receiving the pain signals, “muting” the pain. This allows you to function in day-to-day life without being distracted.
How to release endorphins without an ankle sprain?
Endorphins are most commonly associated with exercise. High-intensity workouts produce more endorphins than moderate exercise does.
Adults should engage in either 150 minutes of moderate aerobic exercise a week or 75 minutes of intense aerobic exercise a week. Moderate exercise includes activities such as swimming or brisk walking. You can get intense exercise through jogging, dancing, rock climbing, and weight lifting.
Research shows exercise isn’t the only way to release endorphins. You can also boost endorphins through:
Sex
Acupuncture
Massage therapy
Eating spicy foods
laughter exercise
watch a comedy
dark chocolate: real cacao
References:
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https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/
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