Transforming your bad mood in a happy one, is one of the biggest desires you wish. But sometimes you think that only good friends or a pinch of alcohol can make you reach this goal. We are here to tell you that you can improve your mood with other methods as well. You will only […]
Transforming your bad mood in a happy one, is one of the biggest desires you wish. But sometimes you think that only good friends or a pinch of alcohol can make you reach this goal.
We are here to tell you that you can improve your mood with other methods as well.
You will only need to scroll down and find out the ways to improve your mood.
What Are These 4 Happy Chemicals?
You should be aware that when we discuss our “happy chemicals,” we’re referring to four neurotransmitters: dopamine, serotonin, endorphins, and oxytocin.
1. Serotonin is a neurotransmitter made up of the amino acid tryptophan – and it’s commonly found in turkey. Serotonin helps to regulate appetite, learning, mood, sexual drive, and sleep.
2. Dopamine is a neurotransmitter that’s also synthesized from tryptophan (it’s a good day for turkey lovers!) Dopamine influences emotional responses, the brain’s reward and pleasure centers, and body movement.
3. Oxytocin is a brain chemical that is manufactured, stored and secreted by the pituitary gland. Also called the “love chemical,” oxytocin is crucial in developing and maintaining all relationships, from intimate to platonic and everything in between.
4. Endorphins are the brain’s natural opioids. They are “endogenous opioid neuropeptides” and hormones. Endorphins create feelings of euphoria and are also effective painkillers.
The Relation Of Chemicals With Your Mood
Changing the chemistry of your brain is not an overnight process. It takes a bit of time to establish new habits. But this period is probably much, much shorter than you think.
Loretta G. Breuning, Ph.D., and author of Meet Your Happy Chemicals advises her clients to allow 45 days before seeing significant changes in their thought processes and behaviors.
A month and a half? Not bad for a happier brain. While a relatively short period, it’s not an easy transformation. Why? Because our brains will resist any attempt to reprogram its innate wiring. Our brain loves habits, even if they’re unhealthy.
So, Dr. Breuning provides three key pieces of advice during this 45-day period:
Your brain needs 45 days of repetition for a newly-formed habit to feel “normal.” You will experience discomfort. Breathe deep, practice acceptance, and stay on course!
“Unhappy” chemicals serve important purposes. Namely, these compounds are responsible for our survival. They also help the brain communicate and are essential to its standard programming.
Quite naturally, do not develop or continue “illegal, immoral, or fattening” habits. You’ll see what we’re talking about shortly. In short, “Too much of a good thing is often bad. Good and bad feelings flow at once at your brain decides which choice promotes your well-being,” hence the importance of habits.
Improve Your Mood With These Tips
You’re all probably wondering “What do I need to do?” Great question. We’re going to make it super simple! Using research (which we cite at the end of each article), we’re going to discuss how to increase these happy chemicals with nutrition, and other lifestyle choices.
Let’s go one-by-one.
Diet and Nutrition: Eggs, cheese, tofu, pineapples, salmon, nuts and seeds, turkey, leafy greens, and cruciferous veggies. Vitamins B6, B12, C and D; folate, magnesium, DHA.
Lifestyle: Practice gratitude to serve as a reminder that you’re valued. Make sure to get a some “fun in the sun,” even if it’s for just 10 minutes at a time.
Diet and nutrition: almonds, avocados, bananas, beef, chicken, eggs, red meat (in moderation.) Vitamins B6, A and C, protein, folate, copper, DHA, magnesium.
Lifestyle: Take on a new challenge, and make small progress on it every day. Refrain from excess alcohol, caffeine, and nicotine, as these are akin to a cheat sheet on a final exam. Moderation is key.
Diet and nutrition: (Research is skimpy here). Comfort foods (e.g., chocolate), if anything.
Lifestyle: Touch, warmth, massage, aromatherapy (potentially), intimate behaviors, sexual intercourse, gift-giving, charity.
Diet and nutrition: (Questionable), but may include some chocolate and a big of ginseng.
Lifestyle: Exercise (e.g., “runners high”), scented oils, sense of humor, and plenty of laughing!
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