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
What is Serotonin
It is a compound present in blood platelets and serum, which constricts the blood vessels and acts as a neurotransmitter. Serotonin is popularly thought to be a contributor to feelings of well-being and happiness. It helps to regulate mood, social behavior, appetite, sleep, memory and emotions. It is made from the essential amino acid tryptophan. Serotonin reduces depression tendencies, It regulates anxiety, It heals wounds and stimulates nausea. Also, it maintains bone health
Here are some SYMPTOMS of Serotonin Deficiency;
Serotonin related disorders include sad and depressed mood, low energy, negative thoughts, tense and irritable feelings, cravings for sweets, reduced interest in sex. Other serotonin related disorders include, Depression, Anxiety, Panic Attacks, Insomnia, Irritable bowel syndrome, PMS/ Hormone dysfunction, Fibromyalgia, Obesity, Eating disorders, OCD, Muscle and Chronic Pain, Alcohol and substance abuse, Migraine Headaches etc.
Below are 11 ways to BoostyourDoseofDOSE – Serotonin
1. Increase your serotonin Levels by saying NO to sugar
Sugar is very powerful, and is as addictive as cocaine. Brain scans show the same reward centers of the brain lighting up like a Christmas tree in response to sugar or cocaine. In its natural state, sugar is a relatively harmless—even necessary—carbohydrate that our bodies need to function. It’s found in fruits, vegetables, and dairy as a compound known as fructose or lactose. The problem comes when sugar is added to foods during processing for added flavor, texture, or color
Why should you be careful about sugar consumption? Sugar robs your body of minerals during its metabolism. It represses your immune system for 2-4 hours after consumption, gives you a burst of mental energy and focus, followed by brain fog and fatigue – and more cravings. Sugar causes inflammation – the root cause of most chronic health conditions and reduces your Serotonin Level
However, not all sugars are terrible for you. Natural sources such as fruit, honey, and maple syrup aren’t as bad as from processed sugars and HFCS (high fructose corn syrup) but it’s still possible to overdo it
Here are some practical tips to help reduce your sugar intake:
a. Take steps to remove sugar from your surroundings, dining table, grocery cabinet etc. Out of sight, out of mind
b. Try reducing your regular amount of sugar in your daily food by half, e.g cereal, tea, coffee etc
c. Get your sugar from natural and organic sources, try adding fresh fruits like bananas or raisins to sweeten oats or other cereal
d. Buy drinks and beverages that are low in sugar
e. Give yourself a daily or weekly sugar allowance, this would help you measure and control your sugar intake
f. Stop buying processed foods, food is better consumed whole, organic and fresh, many processed foods have a high dose of hidden sugars
g. Trade soda, for water, or fruit infused water to get the refreshing effect
2. #BoostYourDoseOfSerotonin with Vitamin b Complex
Serotonin makes you feel happier, calmer, more focused, less anxious and more emotionally stable. Research (2000) shows that People with depression, anxiety, insomnia often have low levels of serotonin
You can however #BoostYourSerotonin with nutritional supplements that contain all eight B vitamins, referred to as B-complex vitamins
Vitamin B acts as a cofactor in synthesis of neurotransmitters such as serotonin and dopamine, thus a deficiency in B vitamins, affects mood,emotions, sleeping and can even lead to psychiatric disorders
You can find vitamin B in: • Milk • Cheese • Eggs • Liver and Kidney • Chicken and red meat • Fish, such as tuna, mackerel, and salmon • Shellfish, such as oysters and clams • Dark green vegetables, such as spinach and kale • Vegetables, such as beets, avocados, and potatoes • Whole grains and cereals • Beans, such as kidney beans, black beans, and chickpeas • Nuts and seeds • Fruits, such as citrus, banana, and watermelon • Soy products, such as soy milk and tempeh • Yeast and nutritional yeast
To increase your serotonin levels, #BoostYourDoseOfDOSE with Vitamin B Complex Supplements and foods today!
3. To boost your serotonin level, take Power Walks early in the morning.
To qualify as power walking as opposed to jogging or running, at least one foot must be in contact with the ground at all times
Benefits of power walking in the morning
a. It puts you in a positive mood for the day
b. It promotes weight loss
c. Walking in the morning has tremendous cardiovascular benefits. One of the greatest threats to good health is heart disease, which affects as much as 40% of the world population
d. One of the great aspects of walking is that it can be extremely social.
Even though a brisk walk can be strenuous, it is usually possible to carry on a conversation with other people while walking. Your morning power walk should take between 30 – 60 minutes
During this time, you will have the chance to collect your thoughts about the day to come.
Morning power walking requires no gym membership and no special equipment other than a good pair of walking shoes, and it can be done in your own neighborhood. It is especially beneficial for sedentary folks looking to ease their way back into an active lifestyle.
To continually #BoostYourDoseOfDOSE, when will you start your morning power walks?
4. #BoostYourDoseOfSerotonin with Exercise.
Exercise is back again, that tells you it’s very critical to your daily wellbeing, It gives you movement, makes your muscles work, makes your body burn calories. Exercise makes you feel better, boosts your energy levels and adds years to your life. It helps you age well.
For example, osteoporosis (a weakening of the bones) can be a problem as people get older. Weight-bearing exercise — like jumping, running, or brisk walking — can help keep bones strong
Exercise helps you look better, toned and your clothes fit better. Exercise helps you develop mental and emotional health and well-being Exercise helps you sleep better
It helps you build your self esteem and confidence. Exercise gives you a real sense of accomplishment and pride. Exercise boosts your serotonin production and release. Make exercise an essential part of your routine.
#BoostYourDoseOfDOSE with Exercise at least 3 times a week
5. To #BoostYourDoseOfSerotonin Eat healthy
Can food affect your mental health? A growing body of research suggests so. Scientific studies have shown the effect nutrition (fast food, sugar, soft drinks etc) has on mental conditions such as attention-deficit/hyperactivity disorder (ADHD), Anxiety and Depression. With its anti-inflammatory properties and effects on dopamine and serotonin transmission, foods rich in omega-3 has a role in brain development and functioning while deficiencies are linked to mental health problems. Having a balance diet with the right nutrients everyday is a great step towards your Health and Wellbeing, Emotional Immunity and Resilience
Benefits of eating healthy:
a. Vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke
b. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers
c. Diets rich in foods containing fiber, may reduce the risk of heart disease, obesity, and type 2 diabetes
d. Eating foods rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss
e. Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake .
f. Drink water instead of fizzy drinks like soda (Drink water first thing in the morning, 30 minutes before food, before you do the big one in the toilet, several times during the day, just before you go to bed at night- Make sure you drink at least 1.5 liters of water every day)
g. Eat lean protein like chicken, guinea fowl, turkey
h. Make half your plate vegetables
i. Eat more whole grains e.g wheat, oatmeal, buck wheat(Make sure you consult your medicinal for this)
j. Cut back on processed food, eat more fresh foods. Chew your food thoroughly before swallowing
Food is Fuel, the right fuel determines your level of performance – bad fuel can also hider your performance and your overall health.
6. To #BoostYourDoseOfSerotonin eat foods rich in protein.
Many people actually loose a lot of weight on an Atkins diet which is 100% protein diet by eliminating carbs and sugar. Some benefits of eating high protein meals
• Improves Muscle Mass
Since proteins are a part of the composition of muscles, the more you consume, the better your muscle mass will become. These compounds will help you maintain healthy body tissues like ligaments and tendon.
• Ensures Low Blood Sugar Levels
Proteins require a smaller portion of insulin to be metabolized than carbohydrates. By replacing high-carb and sugary foods with lean proteins, your glycemic index won’t go through the roof. By making sure that your glucose levels are maintaining a low profile, you are actually protecting yourself against Type II Diabetes.
• Offers a Better Mood
Everybody wants to be happy. But you can’t keep a euphoric state when you feel tired all the time, and you don’t have enough energy to practice what you love. However, if you enrich your diet with a protein surplus, you will feel a boost of positive mood.
• Ensures Healthy Brain Function
Proteins are also needed to build neurotransmitters.
Without these, our brain can’t function correctly.
Proteins will thus ensure that you have proper long term memory capabilities and you will be able to learn things much faster.
• Faster Strength Increase
This is the incredible result of a witty, natural combination. Proteins ensure faster muscle growth and at the same time shorter recovery time. These two phenomena combined will grant you a faster evolution in your strength training.
A high protein diet can make a difference to your overall health and performance, depending on your dietary preferences. To get MAXIMUM results from protein choose a variety of high-quality protein sources, like meat, fish, eggs, chicken, turkey, beans, nuts etc
7. #BoostYourDoseOfDOSE with a massage and spa treatment.
There are however various types of massages and spa treatments with specific benefits;
Swedish Massage, relieves muscle tension, helps relax and energize you. It also helps after an injury. It’s the most common type of massage. It involves soft, long, kneading, light, rhythmic, tapping strokes, on topmost layers of your muscles and joints.
Neuromuscular therapy massage, focuses on trigger tender muscles points, to resolve circulation, nerve compression, postural issues, and biomechanical problems caused by repetitive movement injuries. It is used to treat the underlying causes of chronic muscular and nerve pain.
Deep Tissue Massage, is used for specific painful, stiff “trouble spots” in the body.
The focus and pressure is placed on layers of muscles, tendons, or other tissues deep under your skin.
It helps relieve chronic muscular tension, muscle injuries and back sprain.
Sports Massage, is used to help athletes or exercise enthusiasts in training before, during, or after sports / exercise events.
It’s for flexibility, to help muscle strains, and prevention of, plus aiding healing after a sports/exercise injuries.
Shiatsu Massage, In Japanese, shiatsu means “finger pressure.” The therapist uses varied, rhythmic pressure on specific acupressure points, believed to help release the flow of the body’s vital energy, called chi.
Thai Massage is used to compress muscles, mobilize joints, and also for acupressure for body energy flow.
Hot Stone Massage is quite soothing and relaxing as heat is transmitted deep into the body. During this massage warmed stones are placed on certain acupressure points in the body. The stones can be used as massage tools or temporarily left in place. Hot stone is used in combo with other massage techniques
Reflexology is a hand, thumb, and finger technique used to stimulate certain areas of the feet. These areas are believed to correspond to different organs and parts of the body. As the foot is massaged, this indirectly stimulates and massages
internal organs such as the heart, lungs, pancreas, kidney etc for health, well-being and longevity.
Colon cleansing or hydrotherapy, removes toxins and accumulations of feces, from the colon and intestinal tract. Colon hydrotherapy, improves bowel regularity, resolves constipation, increases energy levels, improves mood, improves digestion, helps with cleansing & brightening skin complexion, Boosts immunity, assists with weight balancing and body shaping, alkalizes and hydrates the body.
8. #BoostYourDoseOfDOSE with a platonic hug and touch today
Touch is a universal language that can communicate and transfer emotions. One study found that touch alone can reveal emotions including anger, fear, disgust, love, gratitude, and sympathy, with accuracy rates of up to 83%.
According to neurologist Shekar Raman, MD, A hug, pat on the back, and even a friendly handshake are processed by the reward center in the central nervous system, which makes us feel happiness and joy… Regardless of you being the toucher or touchee.
What are the benefits of contact?
• Stress Reduction
Hugging causing a decrease in heart rate and a drop in the stress hormones cortisol and norepinephrine.
• Changes your mood
Hugging is known to increase levels of serotonin, hence its calming effects, reducing depression, anxiety, and attention disorders.
• Helps you stay calm
Getting a hug before going into a stressful situation can help you stay calm, cool and collected during the event because your oxytocin levels will stay elevated.
• Reduces sugar and alcohol craving
Serotonin released during hugging reduces cravings for drugs, alcohol and sweets.
Research shows that children who aren’t hugged have delays in walking, talking, and reading. A quick hug has an immediate impact on your mental, emotional and physical health.
9. Do you like Kissing, Hugging, Touching and Fondling your spouse?
Do you know that hugging, touching, fondling, kissing and having great sex have incredible mental and physical health benefits? Hugging, Kissing, Fondling etc are great acts of romance that couples are no longing doing especially the longer they’re married – BIG MISTAKE !!
Kissing is one of the most exciting foreplays that bonds couples more. Kissing is an emotional language we use to express affection. It is so powerful that it prompts the brain to release 3 of the 4 Happy hormones serotonin, dopamine, and oxytocin at the same time. Kissing is a real DOSE Booster. Vigorous kissing even burns 8-16 calories. Kissing Boosts Your Self-Esteem
One study found that men who received a passionate kiss before they left for work earned more money that day. No wonder some men are broke ….Men wise up !!! A Good Kiss can cure headaches and pains, because you relieve the tension on your nerves and blood vessels and your blood circulation improves. The increase in saliva production during prolonged smooshing can wash bacteria off teeth and help fight plaque buildup. Regular Kissing relieves stress and gets rid of depression
According to marriage and family therapist David Klow. “Cuddling is a way of saying, ‘I know how you feel.’ It allows us to feel known by our partner in ways that words can’t convey.” Great Sex In addition to kissing, cuddling, hugging, etc relaxes you and helps you burn calories, quality time spent in bed helps build up your Immunity to fight off germs.
According to a study, Great Sex helps with insomnia and promotes better sleep, because of the relaxing effects of Serotonin and oxytocin and increased level of prolactin in the body. Couples IF you have not been kissing, hugging, cuddling, and having great sex, you’re doing yourselves more serious damage than you know. It’s not too late to start all over again today. Couples heed the clarion call; It’s time to
10. #BoostYourDoseOfDOSE with Meditation
Meditation helps relax, relieves stress and increases self and environmental awareness. There are different forms of meditation that suit different kinds of people, regardless of personality or lifestyle. For some meditation, offers a chance to improve physical and emotional wellbeing.
1. Loving-kindness (Metta meditation) helps cultivate an attitude of love and kindness toward everything, even a person’s enemies and sources of stress. While breathing deeply, practitioners open their minds to receiving loving kindness, that is then sent to the world, specific people, or to people they love. This must be repeated several times, until the practitioner feels that the loving kindness has been sent.
Loving-kindness meditation helps those affected by:
• interpersonal conflict
It is used to increase positive emotions and reducing depression, anxiety, and post-traumatic stress or PTSD.
2. Body scan or progressive relaxation encourages people to scan their bodies for areas of tension.
The goal is to notice tension and release it. During a progressive relaxation session, practitioners start at one end of their body, usually their feet, and work through the whole. During this meditation relax your muscles, visualize a wave of positive energy flowing over and through your body.
3. Mindfulness meditation helps one remain aware and present in the moment.
Rather than dwelling on the past or dreading the future, mindfulness encourages awareness of a person’s existing surroundings.
Mindfulness meditation is something people can do almost anywhere. While waiting in line at the grocery store, for example, a person might calmly notice their surroundings, including the sights, sounds, and smells they experience
Research has found that mindfulness can:
• reduce fixation on negative emotions
• improve focus
• improve memory
• lessen impulsive, emotional reactions
• improve relationship satisfaction
Some evidence suggests mindfulness improves mental and physical health.
For example, a study of African-American men with chronic kidney disease found that mindfulness meditation helped lower blood pressure. Take advantage of this rare GEM MEDITATION today to take your life to the next level. Meditation helps you #BoostYourDoseOfDOSE. Meditate for at least 10-20 mins everyday. If you don’t know what meditation is or how to meditate, find out here.
11.#BoostYourDoseOfDOSE by Staying Emotionally Calm
The ability to manage your emotions and remain calm under pressure has a direct link to your performance. Research has shown that 90% of top performers manage their emotions efficiently in times of stress in order to remain calm and in control. Warren Buffet says you need emotional calmness, balance and resilience to consistently succeed
Below are 4 Powerful tips to help you stay emotionally calm
a. Appreciate what you have – This might seem cliché, but research has shown that a state of gratitude improves your mood, because it reduces the stress hormone cortisol by 23%. So make it a habit to count and appreciate your blessings no matter how small or big
b. Stay Positive and get rid of negative thoughts – Positive thoughts help make stress intermittent by focusing your brain’s attention onto something that is completely stress-free. Focus on what you want ALWAYS, not on what you don’t want. Some people call stress to themselves daily because all they focus on is what they don’t want .
c. Sleep – The benefits of sleep to your emotional state, cannot be overemphasized. When you sleep, your brain literally recharges, so that you wake up alert and clear-headed. Your self-control, attention and memory are all reduced when you don’t get enough — or the right kind — of sleep
d. Have a great support system – It is unreasonable to attempt tackling everything by yourself. No man is an island by himself. To be calm and productive, you need to recognize your weaknesses and ask for help when you need it. This means tapping into your support system when a situation is challenging enough for you to feel overwhelmed. Everyone should have someone who is on their team, rooting for them and ready to help them get the best from a difficult situation. Identify your DESTINY helpers, MIDWIVES etc people who will help you realize your dreams
Remember: as a man thinks, so is he. Get your own #DoseOfDOSE today.
In the next series on how to boost your Dose of DOSE, we’ll be learning how to boost your Dose of OXYTOCIN