CHRISTMAS BLUES
What’s more, deep breaths also release endorphins. And the vagus nerve, when stimulated, also releases oxytocin. 2. Smile more . It sounds too simple to work, and it even gets me a few laughs when I tell folks about it. But it does work. The act of smiling stimulates muscles in your face. These muscles then send a rush of blood flow to the frontal lobe of the brain, which in turn makes hormones like serotonin, dopamine, and endorphins. Laughter, as well, releases these important neurotransmitters. Laughing releases nitric oxide (NO), which lowers blood pressure and reduces stress. It also boosts your immune system. In one study out of Indiana State University that looked at cancer patients, those who watched a humorous video saw boosts in their immune cells. Specifically, their natural killer cells were more active. That’s great news, since these cells fight diseases, including cancer. 3. Meditate . I’ve written so many times about the benefits of meditation. It’s a simple exercise that anyone in any medical condition can do. Meditation lowers stress levels by boosting serotonin and dopamine levels. It calms activity in the amygdala. And meditation also activates that vagus nerve. That means you’ll feel surges of oxytocin as well. I hope these tips will help you de-stress this busy holiday season and keep depression at bay.
Serotonin is primarily a mood regulator, but about 90% of serotonin originates in your gut, not your brain. Dopamine is the “reward and reinforcement” chemical. It’s also involved in movement. Endorphins kick in when you’re stressed. They help motivate and energize you and mask pain if you need to push through something. Oxytocin helps us feel close to people and form personal relationships. It also acts as an anti-inflammatory. Here are three simple ways to increase these feel-good chemicals: 1. Stop everything and take a deep breath . Deep breathing using your diaphragm muscle helps calm you down. That’s because your diaphragm connects to your amygdala. The amygdala is a walnut- shaped tissue I’ve written about many times. It’s the “fear” center of your brain. It sets off our “fight or flight” response and triggers release of hormones like dopamine to deal with stress. But deep breathing helps calm the amygdala. It also triggers the vagus nerve. This important nerve cluster sets off the parasympathetic nervous system and controls a lot of activities associated with rest. It relaxes your blood vessels, lowers our heart rate, and relaxes our muscles and lungs.
It does work. The act of smiling stimulates muscles in our faces.
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December 2019
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