The Quartet of hormones for mental and physical well being
We all have heard the adage “A healthy mind resides in a healthy body”. As much true that is, it remains incomplete. A healthy mind also leads to a healthier body. It is amazing to know how much our thoughts affect not just our mental but also our physical well-being. So, the big question is, if controlling thoughts and taming the mind is the cure, then why can we not just think better and drive our way through well-being?
To answer this, we need to understand how the body responds to thoughts and emotions. The shorter and simpler answer is by regulating hormones. Remind yourselves of those action-packed movies where a shot of adrenaline blows life back into the hero. Hormones are the chemicals, the messengers that respond to stimuli both physical and mental by enabling the body to respond accordingly.
Specifically, regarding mental health, the following 4 hormones have the biggest role to play.
1) Endorphins
Have you ever had a day in the gym where you have pushed yourself beyond limits and felt fantastic? That extra minute on the treadmill, those 10 extra squats a few more pushups? Isn’t that the best feeling? All pain for a moment is gone and you enjoy the feeling of euphoria.
This is the job of Endorphin. It masks pain thereby enabling you to keep performing towards a set goal. Acting as the body’s private narcotics, endorphins allow us to experience feelings of pleasure, satisfaction, focus, euphoria & bliss and consistent a better mood. They regulate emotions and a right balance of endorphins in the blood keeps levels of stress and anxiety low giving peace of mind.
How to naturally regulate the secretion of endorphins:
· Exercise: It puts the body through pain and stress, releasing endorphins.
· A healthy diet: Nuts, beans, green veggies and anti-oxidants. Avoid packaged food and overuse of alcohol and caffeine.
· Meditation and controlled breathing.
· Laugh more, Socialize and meet new people.
· Expose yourself to the sun more. UV rays and Vitamin D are good for endorphins.
2) Dopamine
Dopamine is the hormone responsible to get stuff done. It helps us feel the pleasure when we do something we desire. The happiness you get when you have your favorite food, when you lose that extra kilo, when your crush texts you back, a small task that you strike off from your to-do list. All of this would not have meant anything emotionally had it not been for dopamine.
Because of its nature, too much dopamine leads to addiction. Alcoholism, smoking, watching too much porn, uncontrolled social media use are all examples how our brain becomes addicted to the dopamine released by these activities.
Dopamine is responsible for controlling voluntary body movements (a lack of it is also a cause for Parkinson’s disease). Dopamine plays a key role in improving functional memory, attention and focus especially in children. This aspect is highly useful in designing teaching pedagogies for better outcomes. Realizing pleasures, understanding rewards, keeping up with goals and engaging in high order thinking are few functions performed by the pre-frontal cortex of the brain and dopamine has a key role as a facilitator. Behavior, mood, cognition and problem-solving abilities are highly regulated by levels of dopamine.
Improper levels of dopamine may lead to Attention Deficit Disorder, Depression, Social Phobia, Bipolarity, Insomnia, Fatigue, Procrastination, Restlessness, Weight Gain and in some cases, may even lead to Parkinson’s disease.
How to naturally regulate Dopamine levels:
· Decrease Sugar intake.
· Decrease Caffeine and Alcohol intake.
· Have a fixed routine.
· Exercise, practice Meditation and Yoga.
· Decrease stress at work and in personal life.
· Learn something new. Keep this change alive.
· Eat Dopamine boosting foods such as Apples, Green leafy vegetables, good fats, nuts and soy products.
· Write down goals, break them in small parts.
3) Serotonin
Known as the natural mood stabilizer, Serotonin impacts almost every part of the body. It controls sleep, anxiety, depression, digestion, metabolism, bowel movements, heals wounds and maintain sexual health.
Normal levels of serotonin are extremely useful for mental health as they keep the mind calm, focused, happy, emotionally stable and less anxious. It helps us realize the feelings of pride, status, leadership, social recognition and build meaningful cordial relationships.
Whereas Endorphin and Dopamine can be regulated by the body in isolation, one needs to be social to help the body maintain good levels of Serotonin. Evolution has embedded this system that acts of kindness, favor, leadership and championship trigger levels of Serotonin thereby contributing to mental and hence physical well-being.
How to naturally regulate Serotonin levels:
· Eat Eggs, Cheese, Pineapple, Tofu, Nuts and seeds.
· Have a balanced diet which is low on carbs, sodium and sugar.
· Exercise regularly with meditation and yoga.
· Expose yourself to sunshine more often.
· Be involved in acts of kindness.
· Get yourself in leadership roles.
4) Oxytocin
Oxytocin is the hormone responsible for the “human-ness” in the humans. It is the hormone that regulates social interactions, feeling of empathy, generosity, love, trust, bonding, warmth and orgasm. For these reasons, it is also called the “love” hormone.
It is important here to notice how oxytocin is crucial in social behavior. Being a good team player, an empathizing manager, a caring boss all are the emotions controlled by the oxytocin levels. Actions such as a handshake or a hug may increase oxytocin giving feeling of love, care and security. In office environments and personal relationships, managing oxytocin levels of all participants can lead to more productive and meaningful interactions.
Increased likeability, respect and love is any day a treat for mental health.
How to boost levels of oxytocin:
· Be involved in social activities, clubs.
· Be loving, keep relations simple.
· Hugs and Kisses.
· Get a pet.
· Be more emotionally available to others as well as to yourself.
· Do volunteer work.
· Be trust-worthy and trust others.
· Meditate.
In summary, Mental health is regulated by the “quartet” of hormones, which can be balanced by following simple steps primarily involving exercising, meditation, having a balanced diet and being more contributive in a group. This however should not come as an extra burden but should rather integrate in a person as a way of life. Our minds can enable our bodies accomplish tasks which may seem too difficult otherwise. And to enable our minds to remain in that mindset, the hormonal balance plays the key.