Do you know that you have CONTROL over your moods, feelings and emotions? Do you know that with the right doseOfDOSE you can regulate your moods, feelings and emotions? D.O.S.E stands for Dopamine; Oxytocin; Serotonin and Endorphins
Every good thing has a beginning and an end, today we learn how to boost Endorphins which is the last in the DOSE series. Endorphins are among the brain chemicals known as neurotransmitters, that transmit electrical signals within the nervous system. They interact with the opiate receptors in the brain to reduce our perception of pain, boost feelings of pleasure and act similarly to drugs such as morphine and codeine. They are released in response to pain and stress.
Below are 8 ways to BoostyourDoseofDOSE – Endorphins
Tip 1: To BoostYourDoseOfDOSE, Eat Dark Chocolate.
Dark chocolates contain 2 powerful groups of antioxidants (flavonoids and polyphenols), even in higher quantity than wine and tea
Studies have shown that dark chocolate consumption, may be involved in cholesterol control • Over 21 days, increased HDL (good) cholesterol • Over 7 days, resulted in total and LDL (“bad”) cholesterol decreases of approx 6.5% and 7.5%, respectively • Over 7 days, resulted in a 6% decrease of LDL cholesterol and a 9% increase of HDL cholesterol
Here are some other benefits of Dark Chocolate
1. It Boosts Psychological Health
2. It reduces high stress and anxiety levels. Stress hormones are controlled
3. It enhances your cognitive abilities
4. It improves blood circulation – can strengthen your blood vessels and neutralize blood pressure in your body
5. It improves oral health – Dark chocolates contain theobromine, a component that has the potentials to fight tooth decay
6. It Enhances Your Mood – packed with phenethylamine which is known to release endorphins, dark chocolates allow you to feel good and have a positive frame of mind
Most dark chocolates have the following nutrients: fiber, iron, magnesium, manganese and copper
INDULGE TODAY… Go get for yourself and also gift out some dark chocolates.
We are really blessed as Africans because we have a lot of cocoa which is the main source of DARK Chocolates
Tip 2: BoostYourDoseOfDOSE by taking yourself out
Endorphins are a group of brain chemicals that are responsible for feelings of joy, pleasure, reward.
Endorphin Deficiency Symptoms include:
Excessive sadness, crying easily, even over small things like TV commercials
Being overly sensitive to pain, physically or emotionally
Finding it hard to get over losses
Craving sweets, wine, marijuana, opiate drugs or other treats for pleasure and comfort
Here are some reasons why Self-Love is good for your mental health and boosting your dose of endorphins:
1. Taking yourself out isn’t just good for the dopamine rush you feel when you do it, it’s also part of a practice called self-love
Self love is, basically, the concept of being kind to yourself: kind in the sense of forgiving, nurturing, loving yourself
Research shows that self-love and building a better, kinder relationship with yourself improve your reactions to failure and your ability to pursue success .
2. Increases productivity
Research has shown that doing things out of the ordinary like taking a break from your regular schedule and treating yourself to some alone time at your favorite resturant is actually good for your overall productivity and focus instead of maintaining constant attention (or trying to) throughout the working day, or week.
The body actually works in cycles of attention, and paying attention to those with regular relaxation time will help your overall performance.
3. Self Awareness
We live in a busy world with all sorts of things vying for your attention, it’s important to get away from the noise from time to time, and spend time alone to know yourself
4. Self validation
Treating yourself to a meal at your favourite restaurant is a subtle form of self validation, it is you simply telling yourself YES!
You are telling yourself that you are worthy of this reward called “self love”, and it is ok for you to indulge and reward yourself
This is a very powerful tool to breaking negative thoughts. Do you deserve this treat ALL by yourself? Are you making excuses?
Tip 3: To boost your dose of Endorphins, Exercise regularly
We are back to exercise again, one of the tips that has come up on all the of the “feel good” hormone tips.
This tells us how important regular exercise is to happiness, mental health and wellbeing
Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more.
Here are a few more benefits of Regular Exercise
1. PAIN RELIEF
When you exercise, your body releases endorphins which interact with the receptors in your brain that reduce your perception of pain.
2. HELPS YOU FEEL GOOD
Endorphins also trigger a euphoric positive feeling in the body which can be accompanied by a positive and energizing outlook on life
3. HELPS FIGHT DEPRESSION
Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication.
4. BREAK FREE FROM TRAUMATIC PAST
Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma.
5. WEIGHT LOSS OR MAINTENANCE
Dieting, alone without exercise reduces your calorie intake, but will lower your metabolic rate, which doesn’t work as fast as dieting with regular exercise which boosts your metabolic rate, and helps you burn more calories and lose more weight
6. BUILD STRONGER MUSCLES AND BONES
As we age, we tend to lose muscle mass and function, which can lead to injuries and disabilities. Regular exercise helps prevent or reduce muscle loss and maintain muscle and bone strength
7. BOOSTS YOUR ENERGY LEVELS
Exercise reduces feelings of fatigue and significantly increases energy levels for people suffering from chronic fatigue syndrome (CFS). It also increases energy levels in people suffering from progressive illnesses such as cancer, HIV/AIDS and multiple sclerosis
8. REDUCES RISK OF CHRONIC DISEASE
Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels, risk of type 2 diabetes, heart disease and early death.
Tip 4: To BoostYourDoseOfDOSE, AVOID sitting for too long. Stretch often
Too many people sit for far too long. A SEDENTARY lifestyle is the cause of many physical ailments such as Heart Disease, Chronic Lower Respiratory Disease, Alzheimer’s Disease, Diabetes etc
By the time they are 65 years old, many people would have sat for more than:
6-9 years in front of the TV
18-20 years in school and at work 5-9 years in traffic “Our bodies breakdown daily from obesity, cancer, depression, based on what scientists call SITTING DISEASE” – James Levone PhD M.D .
2 hours of continuously SITTING down daily: Puts your metabolic system at risk, Drops good cholesterol by 20%, Reduces blood flow to vital areas of the Body or raise your blood sugar, Too much sitting can increase the risk of early death
In America alone, over 2 million people die at work each year sitting down. It’s estimated that 45-60 minutes of moderate to vigorous intensity exercise 3 days a week is required to offset the increased risk of death associated with more than 8 hours of sitting daily
I created a solution, The CATALYST 55-5 RULE that can help you daily boost your dose of Endorphins
Get up after EVERY 55 minutes and STRETCH or WALK for 5 minutes EVERYDAY
With my 55-5 RULE, over a 10-12 hour work day, you would have done approximately 55-65 minutes of exercise daily and keep your blood and energy flowing constantly
Tip 5: To BoostYourDoseOfDOSE, Smile
According to Tupac Shakur: “The power of a gun can kill; And the power of fire can burn. The power of wind can chill, and the power of the mind can learn; the power of anger can rage inside until it tears you apart; But THE POWER OF A SMILE, especially yours, can heal a frozen Heart” .
A Genuine SMILE makes you more likable, attractive, intelligent and even trustworthy. A SMILE can boost your dose of endorphins
Here are 7 health benefits of SMILING
1. Improved Mood –
Smiling can boost your mood, Increase positive thoughts, lift up your spirit and help you overcome anxiety and depression according to a 2010 study
2. Lower Blood Pressure –
According to a 2009 study, smiling and laughing can increase your heart rate, cause muscle relaxation, decrease your heart rate and blood pressure, which helps reduce your risk of developing heart disease
3. Stress Relief –
Did you know that smiling more often, whether you’re feeling happy or not, helps your body deal with stressful situations more effectively? According to a 2015 study published in Psychological Science, this is true
4. Better Relationships –
People are naturally drawn to people who smile a lot, because they’re perceived as being more likable than people who don’t smile, according to a 2014 study
5. Stronger Immune Function –
A mayor clinic report show that smiling and laughing often, boosts your body’s immune system
6. Pain Relief –
Another Mayo Clinic report states that smiling and laughing causes your body to release its own natural painkillers.
Another 2012 study found that social laughter and smiling increases your pain threshold, creating a higher pain tolerance
7. Longer Life –
A 2010 study found that smiling and positive emotions are associated with increased life spans
If you’ve never had reasons to smile before, now you do irrespective of what’s going on in your environment or even in Nigeria.
Smiling and laughing help you.
Tip 6: To #BoostYourDoseOfDOSE, Laugh often
When last did you really have a hearty laugh? Do you know that Laughter is health and wellbeing?
Researchers at the University of Maryland found that when 20 healthy volunteers smiled and guffawed while watching the comedy, Kingpin, their blood flow increased by 22%, about the same increase caused by aerobic exercise
But when volunteers watched tension-filled scenes from Saving Private Ryan, their blood flow decreased by 30%
According to Michael Miller, 30 mins of exercise 3 times a week, is equal to 15 mins of hearty laughter each day.
Here are Some health benefits of Laughter
1. LOWERS BLOOD PRESSURE
Laughter reduces blood pressure and reduces the risk of stroke and heart attack.
2. REDUCES STRESS HORMONE LEVELS
The reduction of anxiety and stress positively impacts your body by creating higher immune systems.
3. WORKS YOUR ABS
One of the benefits of laughter is that it can help you tone your abs. When you are laughing, the muscles in your stomach expand and contract, similar to when you intentionally exercise your abs
4. IMPROVES CARDIAC HEALTH
Laughter is a great cardio workout. It gets your heart pumping and burns a similar amount of calories per hour as walking at a slow to moderate pace
5. BOOSTS T-CELLS
T-cells are specialized immune system cells. Laughter, activates T-cells that immediately begin to help you fight off sickness
6. TRIGGERS THE RELEASE OF ENDORPHINS
Endorphins, helps ease chronic pain and make you feel good all over. Don’t stop laughing! .
Tip 7: To boost your dose of Endorphins, have regular sex
Lack of Sexual Satisfaction is the joint No 1 reason for serious marital problems, Infidelity, separation and divorce. Approx 35% – 45% experience lack of sexual satisfaction in marriage
Many christians marry because of this scripture 1 Corinthians 7:9
“But if they do not have self-control, let them get married. For it is better to marry than to burn with sexual desire”
Then they marry and their eyes become clear. Many husbands and wives don’t get sex regularly, others don’t get good sex and others don’t get it at all .
Many women use tiredness, headache or pain etc to deny their partners. Some prtners withhold sex to punish their spouses
God created sex to be FULLY and THOROUGHLY enjoyed by Husband and Wife. We didn’t ask God to create sex, He created it before we even knew anything about it
Can you both talk about your sexual needs, fantasies and experiences and work together for both your satisfaction?
Tip 8 : #BoostYourDoseOfDOSE today with some Spicy and Peppery food.
Capsaicin, the active ingredient in chili peppers, may be associated with longevity, a new study finds. Spicy food in the diet seems to contribute to longevity, a study of thousands of people in a Chinese registry finds.
Other benefits of eating spicy food are
1. Heart Health
Studies show that cultures that eat the most spicy food have much lower incidence of heart attack and stroke. Potential reasons: Chili peppers can reduce the damaging effects of LDL (bad cholesterol) and capsaicin may fight inflammation, which has been flagged as a risk factor for heart issues.
2. Helps to control your cravings
Do you struggle with food cravings when you’re not even hungry? Spices like cinnamon can regulate your blood sugar levels, and consequently, make it easier for you to control your cravings. Other spices that can help regulate blood sugar include basil, red cloves, lavender, oregano, lemon balm, mint, and cilantro, according to the University of Georgia.
3.Helps ease your pain
Did you know that capsaicin, the compound that makes chili peppers feel hot in your mouth, is one of the main ingredients in pain-relieving creams?
Add chili peppers to your food to reduce joint and muscle pain.
4. Fights Flu, Cold and Fungal infections
Hot peppers are full of beta carotene and antioxidants that support your immune system and will aid in fighting off colds and the flu. (No wonder we are advised to take pepper soup when we are down with a cold)
Endorphins are released when pepper enters your body, because your body reads pepper as pain, hence the body’s natural response to pain is to release more Endorphins into your system.
Tip 9: #BoostYourDoseOfDOSE with the right music and dance steps.
Music and dance can be powerful, promoting a sense of wellness, bringing joy and healing, and uniting people
Music and dance therapies are research-based health practices that can improve an individual’s physical, emotional, cognitive and social needs
They can also aid in physical rehabilitation, increase a person’s motivation.
Other benefits of dancing are:
1. Dance to Be Happy
According to the World Health Organization, more than 300 million people worldwide are affected by depression
Dancing with someone lights up areas of the brain that stimulate a sense of oneness and connection, something scientists call “self-other merging.”
2. Dancing Boosts Memory
Dance not only instills grace, but it also helps you age gracefully. According to a study in The New England Journal of Medicine, dancing may boost your memory and prevent you from developing dementia as you get older
Science reveals that aerobic exercise such as dancing can reverse volume loss in the hippocampus, the part of the brain that controls memory
3. Dancing Reduces Stress
If you’re feeling tense or stressed out, you might want to grab a partner, turn up the music, and tango! .
4. Music and Dancing Increases Happiness
Whenever you need a natural emotional boost, it only takes 15 minutes of listening to your favorite tunes to get a natural high
This is because your brain releases dopamine, a neurotransmitter that leads to increased feelings of happiness, excitement, and joy, when you listen to music you like. Dancing to the music releases Endorphins
5. Music and Dancing Reduces Depression
Music has a direct effect on our hormones; it can even be considered a natural antidepressant
This is because certain tunes cause the release of serotonin and dopamine (neurotransmitters) in the brain that lead to increased feelings of happiness and well-being.
Research shows that symptoms of depression decreased in a group that listened to classical or relaxing music before going to bed
Tip 10: To #BoostYourDoseOfDOSE, use natural fragrances on your pillow
Fragrances are very Influential in the way we feel and act. These come in essential oils, candle and diffuser forms
Essential oils have been used in the practice of aromatherapy for thousands of years to treat dozens of ailments
Recent research has shown that natural essential oils added to your regular bedtime routine can help maximize your sleep benefits.
Good sleep is very essential to your entire wellbeing – Spirit, Soul and Body .
The University of Maryland Medical Center says that traditionally, pillows were often filled with lavender to help restless people sleep and scientific research has shown that this herb in particular helps reduce nervous system activity, improve sleep quality, and elevate the mood of people suffering from sleep disorders
EFFECTIVE FRAGRANCES THAT CAN BE INFUSED INTO YOUR NIGHT TIME ROUTINE:
1. LAVENDER: Long thought to contain a calming fragrance, this plant has been used to quell anxiety and agitation for ages. Its scent may slow down the nervous system, which relaxes the body and mind to improve sleep quality.
2. VANILLA: is famous for being a potent relaxer. In fact, people who smelled vanilla while completing a stress test had more stable heart rates and better blood pressure readings than those who took the stress test in an unscented room
3. JASMINE: with delicate white petals, this flower’s sweet smell packs a surprising sleep punch. People who inhaled the scent while they slept experienced greater sleep efficiency, less movement during slumber, and overall better quality sleep. Surprisingly, its effects were even more powerful than those of lavender
Your olfactory system is directly linked to the emotional center in your brain so when you sniff something soothing or calming, your body releases feel-good, relaxing chemicals especially ENDORPHINS that can set the stage for great sleep .
Tip 11: Increase your level of endorphins with some alcohol once in a while.
Drinking alcohol may offer some health benefits, especially for your heart (adults only). However, too much alcohol may increase your risk of health problems and damage your heart. When it comes to alcohol, the key is moderation
Certainly, you don’t have to drink any alcohol, and if you currently don’t drink, don’t start drinking for the possible health benefits
Moderate alcohol means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger .
BENEFITS OF MODERATE ALCOHOL
1. Red Wine Can Actually Burn Fat: A glass of red could help you with your weight loss efforts. A study from Oregon State University revealed that the dark red grapes found in some types of red wine can help people manage obesity and a metabolic fatty liver, due to a chemical called ellagic acid
This chemical slows down the growth of fat cells and stops new ones from being created, which boosts the metabolism of fatty acids in liver cells
2. Alcohol Can Help Fight Colds: Two past studies found that the antioxidants in red wine can help you reduce your risk of a cold by a shocking 60 percent
3. Red Wine is Beneficial to Your Heart:
Previous research has proved that wine is great for heart health, but a recent study that compared pinot noir to vodka found that red wins
Small to moderate alcohol consumption has positive effects on mood or attitude, and the source of these positive benefits can be traced to the release of endorphins in the brain when moderate alcohol is consumed.
This is another good reason for enjoying a glass or two of wine in the evening
Tip 12: Boost your endorphins level with acupuncture
Acupuncture is a complimentary health approach that first originated in ancient China over 2,500 years ago
It is used to treat a wide variety of diseases, pain, chronic pain, anxiety, depression, inflammation, hot flashes, side effects of chemotherapy, insomnia and stress-related symptoms
According to a survey done on complementary health approaches by the National Institute of Health in 2007, in the U.S. alone at least 3.1 million people tried acupuncture in 2007 alone
One of the most popular uses of acupuncture is to reduce chronic pain throughout the body in a natural way, thus reducing the need for medications which could cause unwanted side effects .
Acupuncture is most commonly used to treat conditions like: muscle spasms and pain, chronic back problems, headaches, including reducing the frequency and intensity of migraines, neck pain, osteoarthritis, knee pain, allergies, digestive problems, depression, insomnia
In 2003, the World Health Organization (WHO) listed a number of conditions in which they say acupuncture has been proven effective. These include:
1. high and low blood pressure
2. chemotherapy-induced nausea and vomiting
3. some gastric conditions, including peptic ulcer
4. painful periods
6. morning sickness
7. reducing the risk of stroke
8. inducing labor
Several experiments have revealed the chemical that mediates acupuncture’s beneficial effects on the cardiovascular system. According to researchers from the Shanghai Medical University in China and the University of California Irvine, inserting the needles into the specially-defined body points, seems to trigger the production of endorphins.
Endorphins are called the body’s “natural opiates” because they act on the same nerve cells as morphine and other opiate drugs, helping muscles relax and dulling pain.
Tip 13- Tap Yourself into Happiness and Peace as you #BoostYourDoseOfDOSE with Emotional Freedom Techniques (EFT)
EFT is the emotional and tapping version of acupuncture (For those who don’t like needles)
By now we already know that Dopamine, Oxytocin, Serotonin and Endorphins are called the 4 happy hormones .
1. BoostYourDopamine –
Dopamine is your motivation hormone. It is depleted when you procrastinate, encourage self-doubt, and lack enthusiasm.
Tap daily to get over procrastination, self doubt, lack of enthusiasm.
2. BoostYourOxytocin –
Oxytocin is responsible for building intimacy, trust, and healthy, strong relationships. Men and women release it during orgasm. Mothers release it during childbirth and breastfeeding. Oxytocin increases FIDELITY
Oxytocin levels increase when people receive gifts. Tapping daily gives you a sense of Self Worth, Self Love, Acceptance, Reward that Boosts your Oxytocin Level. Gift yourself EFT daily
3. Boost Your Serotonin –
Serotonin is released when you feel significant or important. Absence of which brings about feelings of loneliness and depression
Reflecting on past or future significant achievements while tapping daily allows your brain to LIVE the experience in the moment, utilizing the brain’s unique function of not being able to differentiate between reality and simulation
4. Boost Your Endorphins –
Tapping away your Emotional or Physical Stress, Trauma, Pain, Anxiety, Depression instantly releases endorphins that help alleviate them all
With EFT, I can help you:
A. Overcome phobia, fear, anxiety, trauma, allergies, cravings, anger, depression, resentment, guilt, low self-esteem, and other uncomfortable and deadly emotions.
B. Tackle various diseases like, Low Libido, erectile dysfunction, type 2 diabetes, high blood pressure, high cholesterol, etc with EFT.
Lanre Olusola, The Catalyst